The World Health Organization (WHO) has rated air pollution as the leading threat to human health. Let’s find out ways to protect your family and yourself when the pollution situation is getting more and more serious, especially in big cities!
1. Check the level of air pollution where you live
Currently, you can easily look up and update the air quality news of the city and district where you live by looking up on Google, the website of the City People’s Committee or monitoring the daily news. .
You can download apps to your phone that keep you informed of the air quality situation in the area where you live and work. Some popular apps are Air Quality, Air Matters, Air Quality Index BreezoMeter, Air Quality Real time AQI, Air Quality Index Near Me, AirNow.
2. Limit exposure to polluted air as much as possible
- When the air quality indicators where you live are low or at an orange or red alert level, the first safety rule is to try to stay indoors as much as possible. Being out and exposed to polluted air will increase the risk of breathing in dirty air, bringing into the body pathogens that cause lung disease, heart attack, asthma and many other health problems.
- If you must go out, you need to wear a dust mask, glasses, cover your body carefully and carefully.
- If traveling by car, use a mini air purifier inside the car.
- Buy and install air purifiers at home, especially in common rooms and bedrooms. Install anti-pollution panels at windows and ventilation fans if your surroundings often have poor air quality.
- You should only exercise in the early morning or late afternoon when the sun is out to reduce breathing in dirty air. On polluted days, you should only exercise in the gym and immediately stop outdoor sports activities.
- Tobacco smoke is one of the major causes of air pollution. So, avoid going to places with a lot of cigarette smoke and practice smoking cessation if possible.
Replace appliances that use gas fuels with electric and battery-powered ones, as these will emit less toxic gases and are therefore safer for your body.
3. Healthy eating strengthens the body’s resistance
The implementation and maintenance of a healthy diet , rich in nutritious foods for the lungs will help your lungs be healthier, increase resistance to bad agents entering the body from the dusty atmosphere. dirty.
- Choose foods containing vitamin A and beta-carotene: These nutrients support the formation and strengthening of the muscular membranes surrounding the trachea and bronchi, helping these parts to “toughen” before the invasion of foreign agents. . These two substances are abundant in margarine, sweet potatoes, carrots and liver.
- Choose foods that contain vitamin C: Vitamin C has an important effect on bones, connective tissue, muscles and blood vessels, thereby helping your body stay healthy. The list of foods high in vitamin C includes oranges, strawberries, mangoes, grapes, cauliflower and papaya.
- Choose foods that contain vitamin E: Vitamin E protects the body from cell damage, helping to increase the productivity of the immune system. To supplement vitamin E for the body, eat lots of green vegetables, whole grains, egg yolks, avocados and vegetable oils.
- Increase the dietary mineral selenium: Selenium protects you from free radicals that damage the liver and lungs. Therefore, be sure to include selenium-rich foods such as eggs, onions, garlic, whole grains, and fish.